Don Strout Takes A Big Chunk Out Of His 5k PR

Run SMART client Don Strout dropped almost 3 minutes off of his 5k PR at the NCR Sprint For Cancer. Don finished 17th overall in 21:19. Full Results. Since signing up for private coaching about nine months ago Don has set six new PRs over distances including the 5k, 10k, half marathon and marathon.

Don works with Run SMART coach Vince Sherry.

Rob DeLong Sets 5th PR

Run SMART client Rob DeLong set his 5th PR since signing up for coaching roughly 11 weeks ago. At the JFK Rotary Club “5k Runway Run” DeLong finished in 23:37, over two minutes faster than his previous best!

“The plan was for Rob to negative split the race in 7:45, 7:40 and then shoot for a 7:35 last mile which was uncharted territory for him,” said his coach Brian Rosetti. “His actual splits were 7:46, 7:36 and then 7:18. His last mile was the fastest he’s ever run by far!”

Nick Meeson Sets New PRs for 400M, 800M And The 2-Mile

After purchasing a Jack Daniels 5k Training Plan, Nick Meeson of Bowling Green, OH set PRs for 400M, 800M and 2-miles. He also reached his main goal of going sub-15 by running 14:56 at the Jesse Owens Invite at Ohio State University. Nick was kind enough to let us share his results…

My main goal with the plan was to return back to my normal running self which was sub 15 in the 5k. I did that tonight. I went 14:56. 10 minutes after the race, my words were FINALLY!

Also, I never had been able to break 2mintues in the 800 before. I went 1:58. I never broke 58 in the 400… I went 53 this season! I lowered my 2 mile time to 9:13, a 5 second PR!

I want to thank you for your plan that you sent me, it helped me get back and get better after a two years of running very poorly.

Start customizing your own Jack Daniels Training Plan, handwritten by the man himself!

Warming Up With Malindi Elmore

We asked Run SMART coach Malindi Elmore a few questions about warming up properly and how to approach a 5k or 10k race. Learn how an Olympian does it and what she recommends for runners of all levels.

What’s does your typical warm-up routine consist of for an easy run, quality session and race and why?

My warm-up routine certainly varies according to my workout objective.  Something of high intensity – a race or quality workout – takes me between 45-60 minutes to warm up for!  I usually start with 15-20 minutes of easy running and then do 3-6 minutes or so of “steady state” running so I actually start to “prime the pump” before the hard work begins.  I will either do a short fartlek (2 x 3 minutes) or short tempo run (5 minutes) where I gradually build my pace to about marathon pace. This helps to warm things up and get my body more ready for the hard work ahead – a sort of bridge between the easy jogging and fast running.  Next, I will do a series of drills and dynamic movement drills which help with form, recruitment, stretching, etc. Finally, I will do some “strides” which progress from longer and slower to faster and shorter the closer I am to the beginning of my race or workout.

Malindi Elmore Smashes Bazan Bay 5k Record

Congrats to Run SMART coach Malindi Elmore for winning the Bazan Bay 5k in record time. Elmore won by a large margin in 15:48, her second fastest road 5k ever! A great sign as she seeks her second Olympic spot in either the 1500 or 5000M this summer.

Shared Elmore, “The course was great. It was beautiful along the ocean. A nice flat course that went by very quickly!”

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Scott Mersiowsky Chipping His Way Back To Old PRs

Run SMART client Scott Mersiowksy finished 2nd in the masters division at the Mary Washington Healthcare YMCA Turkey Trot. His official time was 17:16 (5:33 per mile). Full Results.

Scott’s 5k PR is 16:46 set back in 2004 at age 38 so we’re excited to see him chipping his way back seven years later. When he signed up for private coaching this past spring he had run a few 5k’s in the 17:50’s range. Looks like his Run SMART coach, Rod Koborsi, is treating him to some of that fountain of youth magic our coaches seem to possess.

Cathrine Wolden Sets New 5k PR

Run SMART client Cathrine Wolden was first female and 4th place finisher overall at the Pound Ridge 5k. Her official time was 18:51 which is the fastest 5k she’s ever run. (Full results) This is Cathrine’s 6th PR with Run SMART since she signed up for coaching a year and a half ago.

Cathrine works with Run SMART coach Alicia Shay.

Leo O’Connor Makes Big Improvement In 15K

Run SMART client Leo O’Connor finished the 38th Annual Forks 15K in 1:09:26 (7:27 per mile), a 4:07 improvement from last year. Leo felt good about the result and his pacing, “I averaged 7:25 through three miles, 7:27 through six and then held it for the balance of the race.”

Since Leo signed up for private coaching back in June of 2010 he has made big improvements in his 5k and 15k times. And at 59 years old Leo and his coach Blake Boldon are still confident he can continue to improve after all his hard work this past year.